Since ancient times sports and protein consumption have gone hand in hand. Already in the Olympic Games, Greek athletes followed a fundamentally protein diet, which was based on the principle of similarity : if the goal was to be as strong as an ox, the athlete had to eat the meat of this animal. On the other hand, if you wanted to jump better and higher, goat meat could not be missing from your menu. This is what the pharmaceutical expert in food safety Gemma del Caño relates in her new book We no longer eat like we used to, and thank goodness! (Paidós), in which he denies some of the most ingrained food hoaxes .
Although today the principle of similarity has been totally outdated, meat and other foods rich in protein are still very present in the athlete's diet . "We do not take them only for the exercise itself, they also favor our recovery when we finish exercising," explains del Caño a Comer . And it is with this objective that many of the people who practice sports today have chosen to add protein shakes to their diet . But is it advisable to introduce them into our diet?
" It will or will not be recommended depending on the case. A protein supplement is simply one more resource "
Aitor Sanchez
Dietitian-nutritionist
“It will or will not be recommended depending on the case. A protein supplement is simply one more resource ”, declares Aitor Sánchez , dietician-nutritionist and food technologist. A few years ago, the belief spread that due to their high protein content, if taken regularly, they could damage the liver and kidneys . His detractors argued that these organs, when faced with such a high protein load, worked beyond their possibilities, which could cause kidney failure, among other ailments. Today, experts argue that massive amounts should be ingested to experience ills of this kind. "Probably the affected person would have other health problems derived from a bad dietary profile, rather than an excess of proteins in itself ", adds Sánchez.
However, according to the Harvard University School of Medicine and Public Health warns in a recent article , its consumption could involve other risks: experts defend that these shakes prepared based on protein powder, which are still unknown its long-term effects can have added sugars and other unhealthy components. A trend that the European Union plans to correct as of 2022, with the application of a new regulation that will force sellers of shakes (and also of other products of the style, such as energy bars ) to increase their protein content compared to others. unhealthy ingredients.
Once its composition has been studied, some experts consider that in some cases it may be interesting to add protein powder to the diet and eat it in the form of a shake. Now, that does not mean that it should be taken unjustifiably and without the monitoring of a qualified expert , a requirement that Sánchez and del Caño consider essential when starting to take this type of product. “Each sport needs one thing, a different recommendation, a different energy intake and it must be a professional who will advise you. If possible, it is not the one that sells you the shakes, ”warns food technologist Gemma del Caño.
" Each sport needs one thing, a different recommendation, a different energy intake and it must be a professional who will advise you. If possible, it is not the one who sells you the shakes "
Gemma del Caño
Expert pharmacist in food safety
In the same way, consuming them does not imply that we will achieve the expected results, since it is not a miraculous product that works by itself. “To build muscle mass or whatever it is, you need certain stimuli. If we start drinking protein shakes but we don't train enough, it won't be of any use to us , ”adds dietitian-nutritionist Aitor Sánchez.
According to a review of studies published in the National Library of Medicine on the effects of protein supplements on muscle mass, strength, and aerobic and anaerobic power in healthy adults, in poorly trained people, the consumption of supplemental protein probably has no effect. impact on lean mass and muscle strength during the first weeks of resistance training. However, the researchers explain, an improvement in muscle strength is observed as the duration, frequency and volume of resistance training are increased. In other words, only by properly combining training and protein intake could we begin to notice results.
Although Sánchez believes that the consumption of these types of shakes can be quite practical on some occasions (as long as the product is used properly), he assures that they are not essential . “I think they are quite expensive. I usually advise protein in sachets, which is cheaper ”, he declares. For her part, food technologist Gemma del Caño raises another alternative: protein yogurts . “These have as much protein as a fresh cheese. It is a good option, as are eggs , red meat or soy , among others ”, he points out. However, he insists that if the protein intake is increased it should always be prescribed in adequate amounts and recommended by a professional.